343 Honor wods

All rights reserved. Copyright protected.

By: 555 Firefighter Fitness

#TRAINHARD #DOWORK #STAYFIT

"Joseph Agnello", Ladder 118, 12-9-6-3 of squat cleans (155/105), weighted pull-ups (45/25)

"Brian Ahearn", Engine 230, 30-power cleans (135/95), 20-s2o (155/105)(press, push press, push jerk,
split jerk. You decide), 10-Pendlay rows (185/135)

"Eric Allen", Squad 18, 5RFT (rounds for time), 5-front squats (from the ground) (135/95), 10-burpees,
20-double unders

"Richard Allen", Ladder 15, 30-back squat @ 65% for time

"James Amato", Squad 1, EMOM12, odd minutes 6-back squats (275/205), even minutes 12-4ct
mountain climbers

"Calixto Anaya Jr.", Engine 4, 5rds, 5-deadlifts (315/225), 10-burpees

"Joseph Angelini Jr.", Ladder 4, 10-shoulder to overhead (185/135) (press, push press, push jerk, split
jerk), 20-hand release push-ups, 15-handstand push-ups, 20-shoulder to overhead (135/95), 15-HRPU's,
10-HSPU's, 30-shoulder to overhead (75/55), 10-HRPU's, 5-HSPU's

"Joseph Angelini Sr.", Rescue 1, 20-power snatches (135/95), 15-clean & jerk (225/155), 10-back squats
(315/225), 5-deadlifts (405/275). (Alternate weights: 95,135,185,225 or 95,185,275,365)

"Faustino Apostol, Jr.", Battalion 2, 2rds, 5-squat cleans (155/115), 25-double unders, 5-shoulder to
overhead (155/115), 25-double unders, 5-thrusters (each from the ground) (155/115), 25-double unders

"David Arce", Engine 33, 12-9-6 of thrusters (135/95) and HRPU's, then either 1 mile run or 2k row, then,
6-9-12 of thrusters (95/65) and HRPU's

"Louis Arena", Ladder 5, 4rds, 10-back squats (275/205), 400m run

#TRAINHARD #DOWORK #STAYFIT

"Carl Asaro", Battalion 9, Buy in: 50 double unders, then with 135/95 25-shoulder to overhead, 20-front
squats, 15-cleans, 10-snatches, 5-thrusters, then, cash out 50-double unders

"Gregg Atlas", Engine 10, 10,000lbs of back squat. Choose any weight to squat. Figure out how many
reps it takes to reach 10,000lbs. Feel free to re-rack the weight to rest or to change the weight, BUT, for
every re-rack you owe a 20-burpee penalty.

"Gerald Atwood", Ladder 21, AMRAP10, 1-clean (power or squat), 2-front squats, 1-shoulder to
overhead (press, push press, push jerk, split jerk). Use 70% of your 1RM of front squat

"Gerard Baptiste", Ladder 9, 6rds, 9-OHS (95/65), 9-thrusters (95/65), 500m row

"Gerard Barbara", Assistant Chief, 21-15-9-6-3 of clean and jerk (135/95), K2E

"Matthew Barnes", Ladder 25, 2rds, 25-pull-ups, 10-squat cleans (135/95), 25-K2E, 10-thrusters
(135/95), 25-HRPU

"Arthur Barry", Ladder 15, 21-thrusters (95/65), 21-pull-ups, 100m sprint, 15-OHS (95/65), 15-bar over
burpees, 100m sprint, 9-squat snatches (95/65), 9-bar muscle ups, 100m sprint

"Steven Bates", Engine 235, 2rds, 35-K2E, 35-thrusters (45/35), 35-air squats, 35-OHS (45/35), 35-hand
release push-ups

"Carl Bedigian", Engine 214, 500m row, 30-snatches (95/65), 500m row, 30-clean and jerks (95/65),
500m row

"Stephen Belson", Ladder 24, 20-box jumps (30/24), 5-squat cleans (155/105), 30-box jumps (24/20), 5-
squat cleans (155/105), 40-box jumps (20), 5-squat cleans (155/105)

#TRAINHARD #DOWORK #STAYFIT

“John Bergin”, Rescue 5, 5rds, 15-KBS (32/24kg), 10-c2b (chest to bar pullups), 5-squat snatch (115/85)

"Paul Beyer", Engine 6, 6rds, 5-power cleans (135/95), 10-push press (135/95), 15-hand release push-
ups, 20-double unders

"Peter Bielfield", Ladder 42, 4rds, 15-OHS (95/65), 400m run, 15-HSPU, 400m run

"Brian Bilcher", Squad 1, 9-cleans (185/135), 21-HSPU, 7-cleans (185/135), 15-HSPU, 5-cleans (185/135),
9-HSPU

"Carl Bini", Rescue 5, 5rds, 500m row, 50-double unders, 5-squat clean thrusters (155/105)

"Christopher Blackwell", Rescue 3, 3rds, 5-push jerk (185/135), one minute handstand hold

"Michael Bocchino", Battalion 48, EMOM8, 3-squat clean thrusters (155/105), 3-bar over burpees

"Frank Bonomo", Engine 230, 30-hang squat cleans (155/105), 30-pull-ups

"Gary Box", Squad 1, 10-back squats (275/185), 10-burpee box jumps (24/20), 10-front squats
(225/155), 10-burpee box jumps (24/20), 10-cleans (185/135), 10-burpee box jumps (24/20), 10-
snatches (135/95), 10-burpee box jumps (24/20)

"Michael Boyle", E33, 7rds, 5-push press (155/105), 10-KBS (32/24kg), 20-double unders

"Kevin Bracken" Engine 40, partner WOD: One person does a deadlift hold w/135#, partner performs 40-
air squats, then switch places and repeat, then one person does a back squat hold w/135#, partner
performs 40-sit-ups, then switch places and repeat, one person does a plank hold, partner performs 40-

#TRAINHARD #DOWORK #STAYFIT

push-ups, then switch places and repeat, one person does a deep squat hold, partner performs 40
burpees, then switch places and repeat.

If person holding deadlift, back squat, plank or deep squat hold drops the bar or comes out of their
plank or deep squat hold, the partner cannot continue until the bar is back in the hold position or back
into the plank or deep squat position. Feel free to help partner get barbell in the back squat hold
position.

"Michael Brennan", Ladder 4, 5-burpee pull-ups, 5-wall ball (20/14), 5-power snatch (135/95), 10-
burpee pull-ups, 10-wall ball (20/14), 10-power snatch (135/95), 15-burpee pull-ups, 15-wall ball
(20/14), 15-power snatch (135/95), 20-burpee pull-ups, 20-wall ball (20/14), 20-power snatch (135/95)

"Peter Brennan", Rescue 4, 4rds, 400m run, 10-OHS (95/65), 10-burpees

"Daniel Brethel", Ladder 24, 24-18-12-6 of burpee box jumps (24/20), abmat sit-ups w/medicine ball
(20/14)

"Patrick Brown", Ladder 3, 3rds, 5-back squats (315/225), 30-box jumps (24/20) then, 3rds, 5-deadlifts
(315/225), 30-over the bar burpees

"Andrew Brunn", Ladder 5, 5rds, 3-OHS (135/95), 6-HSPU, 9-Bench Press (135/95), 12-ring dips

"Vincent Brunton", Ladder 105, 5rds, 5-HSPU, 10-squat cleans (135/95), 20-box jumps (24/20), 40-
double unders

"Ronald Bucca", Fire Marshall, 21-pull-ups, 21-thrusters (95/65), 15-snatches (95/65), 15-pull-ups, 15-
thrusters (95/65), 10-snatches (95/65), 9-pull-ups, 9-thrusters (95/65), 5-snatches (95/65)

"Greg Buck", Engine 201, 201-heavy rope singles, 100-abmat sit-ups, 50-pull-ups, 25-thrusters (95/65)

#TRAINHARD #DOWORK #STAYFIT

"William Burke Jr.", Engine 21, 21-thrusters (95/65), 9-burpee pull-ups, 15-thrusters (95/65), 15-burpee
box jumps (20/14), 9-thrusters (95/65), 21-bar over burpees

"Donald Burns", Assistant Chief, 20-back squats (135/95), 400m run, 20-deadlifts (135/95), 400m run,
20-cleans (135/95), 400m run, 30-thrusters (135/95), 400m run

"John Burnside", Ladder 20, 3rds, 20-back squats (205/125), 20-box step-ups (30/24)

"Thomas Butler", Squad 1, 15-12-9-6-3 of hang cleans (135/95), wall ball (20/14)

"Patrick Byrne", Ladder 101, 10 to 1 thrusters (135/95)/pull-ups, then 1 to 10 of OHS (95/65)/HSPU

“George Cain”, Ladder 7, 7rds, 5-bs (275/185), 5-burpees

“Salvatore Calabro”, Ladder 101, 12-9-6-3 of deadlift @ 60% of 1RM and ring rows

“Frank Callahan”, Ladder 35, 3RFT, 10-bench press @ 60%, 10-dips

“Michael Cammarata”, Ladder 11, EMOM10, 2-squat cleans (185/135), 2-box jumps (30/24)

“Brian Cannizzaro”, Ladder 101, 50-thrusters (135/95), beginning at the one minute mark and every
minute thereafter, 1-burpee box jump (30/24)

“Dennis Carey”, HazMat 1, 20-Press+Push press+Push jerk @ 80% of 1RM of Press. Rest :30 between
reps. All reps come from the ground.

“Michael Carlo”, Engine 230, 20rds, 1-front squat @ 55%, 2-30” box jumps, rest :30

#TRAINHARD #DOWORK #STAYFIT

“Michael Carroll”, Ladder 3, 12-9-6-3 of OHS (135/95)and burpee box jumps (24/20)

“Peter Carroll”, Squad 1, AMRAP8, 5-snatches (115/85), 10-burpees

“Thomas Casoria”, Engine 22, 3RFT, 10-deadlifts @ 55%, 400m run

"Michael Cawley", Ladder 136, 50-thrusters (45/35), 40-power snatch (95/65), 30-back squat (135/95),
16-cleans (155/105)

"Vernon Cherry", Ladder 118, 50-burpee dumbbell deadlifts (70/45), 50-pull-ups, 18-dumbbell snatches
(70/45)

"Nicholas Chiofalo", Engine 235, 2rds, 800m run, 20-C2B, 10-back squat (225/155) (use rack obviously)

"John Chipura", Engine 219, 2rds, 19-deadlifts (225/155), 19-bar over burpees

"Michael Clarke", Ladder 2, 21-OHS (95/65), 9-burpee box jumps (24/20), 500m row, 15-OHS (95/65),
15-burpee box jumps (24/20), 500m row, 9-OHS (95/65), 21-burpee box jumps (24/20), 500m row

"Steven Coakley", Engine 217, 2rds, 17-deadlifts (185/135), 17-box jumps (24/20), 17-pull-ups

"Tarel Coleman", Squad 252, 2rds, 50-OHS (45/35), 20-burpees

"John Collins", Ladder 25, 25-snatch (115/75), 25-wall ball (20/14), 25-S2O (115/75), 25-burpees, 25-
front squats (115/75), 25-T2B

#TRAINHARD #DOWORK #STAYFIT

"Robert Cordice", Squad 1, 21-15-9 of power snatch (75/45), sit-ups, then 15-12-9 of power snatch
(95/65), K2E, then 12-9-6 of power snatch (115/85), T2B

"Ruben Correa", Engine 74, 21-back squats (225/185), 400m run, 15-front squats (185/135), 800m run,
9-OHS (135/95), 1600m run

"James Coyle", Ladder 3, 1k row, 90-heavy rope singles, 80-air squats, 70-sit-ups, 60-push-ups, 50-
lunges, 40-hang cleans (95/65), 30-thrusters (95/65), 20-OHS (95/65), 10-snatches (95/65)

"Robert Crawford", Safety Battalion 1, 50-clean and jerks (95/65), 50-burpees

"John Crisci", Haz-Mat 1, 25-box jumps (24/20), 25-pull-ups, 25-KBS (24/16kg), 25-air squats, 25-sit-ups,
25-deadlifts (135/95), 25-wall ball (20/14), 25-burpees, 25-power cleans (135/95)

"Dennis Cross", Battalion 57, 5rds, 7-c&j (135/95), 5-C2B, 7-box jumps (24/20)

"Thomas Cullen III", Squad 41, 4rds, 5-OHS (135/95), 10-HSPU's, 15-box jumps (24/20)

"Robert Curatolo", Ladder 16, 50-back squats (135/95), 50-deadlifts (135/95), 50-bar over burpees

"Edward D'Atri", Squad 1, 12-9-6 of deadlifts (275/185), bench press (185/105), C2B

"Michael D'Auria", Engine 40, 10-back squats (225/155), 500m row, 10-back squats (225/155), 400m
run, 10-back squats (225/155), 500m row, 10-back squats (225/155), 400m run

“Scott Davidson”, Ladder 118, 800m run, 10 deadlifts (225/155), 600m run, 20-back squats (225/155),
400m run, 30-front squats (135/95), 200m run, 40-cleans (135/95)

#TRAINHARD #DOWORK #STAYFIT

"Edward Day", Ladder 11, 150-double unders, 100-sit-ups, 50-thrusters (95/65), 25-burpees

"Scott Davidson", Ladder 118, 800m run, 10-deadlifts (225/155), 600m run, 20-back squats (225/155),
400m run, 30-front squats (135/95), 200m run, 40-cleans (135/95)

"Thomas DeAngelis", Battalion 8, 8rds, 3-thrusters (185/135), 5-box jumps (30/24), 3-cleans (185/135),
5-burpee rings dips

"Michael Delvalle", Engine 5, 5rds, 5-squat cleans (155/105), 10-box jumps (24/20), 50-double unders

"Martin Demeo", HazMat 1, 21-squat cleans (135/95), 15-box jumps (24/20), 9-burpees, 21-box jumps
(24/20), 15-burpees, 9-squat cleans (135/95), 21-burpees, 15-squat cleans (135/95), 9-box jumps
(24/20)

"David DeRubbio", Engine 226, 21-15-9 of deadlifts (245/165), box jumps (24/20), pull-ups

"Andrew Desperito", Engine 1, 2k row, 50-thrusters (135/95), 2k row

"Dennis Devlin" Battalion 9, 3rds, 9-S2O (155/105), 19-HRPU's, 29-burpees, 39-double unders

"Gerard Dewan", Ladder 3, 21-15-9 of clean and jerk (95/65), burpee, 15-10-5 of clean and jerk (135/95),
burpee, 9-6-3 of clean and jerk (185/135), burpee

"George Dispasquale", Ladder 2, 2rds, 2k row, 20-deadlifts (225/155)

"Kevin Donnelly", Engine 1, 20-squat cleans (135/95), row 2k, 20-clean and jerks (135/95)

#TRAINHARD #DOWORK #STAYFIT

"Kevin Dowdell", Rescue 4, 400m run, 40-double unders, 400m run, 40-thrusters (45/35), 400m run, 40-
box jumps (24/20), 400m run, 40-T2B, 400m run, 40-OHS (45/35)

"Raymond Downey", Deputy Chief, Special Operations Command, 1600m run, 10-deadlifts (365/255) or
85%, run 1200m, 20-back squats (275/185), run 800m, 30-front squats (185/135), run 400m, 40-cleans
(135/95)

"Gerald Duffy", Ladder 21, 2rds, 50-sit-ups, 40-pull-ups, 30-back squat (135/95), 20-HSPU's, 10-front
squats (135/95)

"Martin Egan, Jr.", Division 15, 100-double unders, 75-sit-ups, 50-push-ups, 25-OHS (135/95), 50-K2E,
75-ring dips, 100-air squats

"Michael Elferis", Engine 22, 22-11-5 of dumbbell snatches (70/45), pull-ups, 400m run

"Francis Esposito", Engine 235, 21-15-9 of thruster (135/95), burpee, pull-up

"Michael Esposito", Squad 1, 3-6-9-12-15-18-21 of OHS (95/65), HRPU

"Robert Evans", E33, 21-15-9 of squat cleans (135/95), HSPU's

"John Fanning", HazMat Operations, 100-double unders, 80-pull-ups, 60-box jumps (24/20), 40-front
squats (135/95), 20-squat cleans (135/95), 10-thrusters (135/95)

"Thomas Farino", Engine 26, 200-double unders, 150-air squats, 100-sit-ups, 50-box jumps (24/20), 25-
clean and jerks (155/105)

"Terrence Farrell", Rescue 4, 10-deadlifts (315/225), 20-back squats (225/155), 30-cleans (135/95), 40-
push press (95/65), 50-double unders

#TRAINHARD #DOWORK #STAYFIT

"Joseph Farrelly", Division 1, Set the bar to any weight you want. Do not adjust the weight unless you
absolutely have to. Move 10,000lbs using any combination of cleans, snatch, OHS. For example, if you
set the bar at 135lbs, you would need to do a total of 75 reps (went over the 74.07). You can use any rep
scheme you want to achieve the required amount of reps. 135lbs was just an example weight, use any
weight you want. Heavier weight is less reps, lighter weight more reps.

"William Feehan", Deputy Commissioner, 25- front squats (95/65), 25-burpees, 25- OHS (95/65), 25-T2B,
25-power cleans (95/65), 25-pull-ups, 25- press (95/65), 25-push-ups, 25-power snatch (95/65), 25-air
squats

"Lee Fehling", Engine 235, 50-wall ball shots (20/14), 10-clean and jerks (95/65), 50-wall ball shots
(20/14), 10-clean and jerks (95/65), 50-wall ball shots (20/14), 10-clean and jerks (95/65)

"Alan Feinberg", Battalion 9, EMOM9, 5-back squat (225/155), 5-burpee box jumps (20")

"Michael Fiore", Rescue 5, 5rds, 5-clean and jerks (155/105), 10-HSPU, 20-double unders

"John Fischer", Ladder 20, Every 2 minutes perform 1-clean and jerk (155/105), 1-burpee. Add an
additional c&j and burpee every 2 minutes, until you cannot completed the required reps within the 2
minute time frame.

"Andre Fletcher", Rescue 5, 5rds, 21-deadlifts (65/45), 15-cleans (85/65), 9-push press (105/85)

"John Florio", Engine 214, 10-bench press @ 75%, 10-ring dips, 20-bench press @ 50%, 20-diamond
push-ups, 30-bench press @ 35%, 30-push-ups

"Michael Fodor", Squad 1, 100 reps total (185/115), any combination of back squat, deadlift, and/or
shoulder to overhead

#TRAINHARD #DOWORK #STAYFIT

"Thomas Foley", Rescue 3, 150-wall ball (20/14), 100-push-ups, 50-air squats, 25-sit-ups

"David Fontana", Squad 1, 100-double unders, 50-squat clean thrusters (65/45), 25-box jumps (30/24)

"Robert Fotti", Ladder 7, AMRAP7, 1-squat clean (185/135), 2-clean and jerks (185/135), 3-bar over
burpees

Andy Fredericks, Squad 18, 25-OHS (95/65), 50-double unders, 25-HSPU, 50-double unders, 25-push
press (95/65), 50-double unders

"Peter Freund", Engine 55, EMOM11, 5-clean and jerks (135/95)

"Thomas Gambino, Jr." Rescue 3, Every 3 minutes for 18 minutes perform 7-bear complexes (135/95),
14-burpees, 21-double unders

"Peter Ganci, Jr.", Fire Chief, 3rds, 5-HSPU, 10-Press (95/65), 15-snatch (95/65), 20-KBS (24/16kg)

"Charles Garbarini", Battalion 9, EMOM9, odd minutes 9-deadlifts (275/185), even minutes 9-bar over
burpees

"Thomas Gardner", HazMat 1, 30-back squats (185/135), 100-wall ball shots (20/14), 30-shoulder to
overhead (185/135)

"Matthew Garvey", Squad 1, 100-double unders, 10-back squats (275/185), 50-double unders, 5-back
squats (275/185)

"Bruce Gary", E40, 40-double unders, 40-step-ups (24/20), 40-Press (75/45), 30-double unders, 30-step-
ups (24/20), 30-Press (75/45), 20-double unders, 20-step-ups (24/20), 20-Press (75/45), 10-double
unders, 10-step-ups (24/20), 10-Press (75/45)

#TRAINHARD #DOWORK #STAYFIT

"Gary Geidel", Rescue 1, AMRAP10, 5-deadlifts (315/225), 10-bar over burpees, 15-box jumps (24/20)

"Edward Geraghty", Battalion 9, 800m run or 1k row, 50-hang cleans (75/45), 800m run or 1k row, 50-
hang power snatch (75/45), 800m run or 1k row, 50-shoulder to overhead (75/45), 800m run or 1k row

"Denis Germain", Ladder 2, 20-power snatch (135/95), 20-double unders, 200m run, 15-power snatch
(135/95), 40-double unders, 200m run, 10-power snatch (135/95), 60-double unders, 200m run, 5-
power snatch (135/95), 80-double unders, 200m run

"Vincent Giammona", Ladder 5, 5rds, 5-front squats (225/155), 15-T2B, 25-air squats, 50-double unders

“James Giberson”, Ladder 35, 10 to 1 Front Squats (185/135), 1-10 box jump (30/24), example, 10 front
squats, 1 box jump, 9 front squats, 2 box jumps, etc…

"Ronnie Gies", Squad 288, 4rds, 18-pull-ups, 18-SDHP (75/55), 18-wall ball (20/14), 18-ring dips (total
reps=288)

"Paul Gill", Engine 54, 54-deadlifts (95/65), 54-double unders, 54-cleans (95/65), 54-burpees

"John Ginley", E40, 2rds, 10-push press (135/95), 10-back squats (135/95), 10-cleans (135/95), 10-OHS
(135/95)

"Jeffrey Giordano", Ladder 3, 3rds, 25-hang power snatch (65/45), 50-double unders, 400m run

"John Giordano", Engine 37, 37-squat cleans for time (185/135)

#TRAINHARD #DOWORK #STAYFIT

"Keith Glascoe", Ladder 21, 21-back squats (135/95), 400m run, 21-front squats (135/95), 400m run, 21-
deadlifts (135/95), 400m run, 21-S2O (shoulder to overhead) (135/95), 400m run

"James Gray", Ladder 20, 3rds, 20-box jumps (24/20), 20-thrusters (95/65), 20-KBS (32/24kg)

"Joseph Grzelak", Battalion 48, 100-KBS (32/24kg). Perform 2 burpees at the beginning of each new
minute until all 100 KBS are completed.

"Jose Guadalupe", Engine 54, 54-pull-ups, 54-air squats, 54-sit-ups, 54-push-ups

"Geoffrey Guja", Battalion 43,9-15-21 of deadlifts (245/165), burpee box jumps (24/20), inchworms

"Joseph Gullickson", Ladder 101, 101-ground to overhead (snatch, clean and jerk or any other
combination) (75/45), 101-double unders

"David Halderman", Squad 18, 5rds, 20-wall ball (20/14), 10-power cleans (135/95)

"Vincent Halloran", Ladder 8, 50-wall ball (20/14), 40-pull-ups, 30-deadlifts (225/145), 20-box jumps
(24/20), 10-OHS (135/95), 20-box jumps (24/20), 30-deadlifts (225/145), 40-pull-ups, 50-wall ball
(20/14)

"Robert Hamilton" Squad 41, 41-push-ups, 41-ring dips, 10-power snatch (135/95), 41-air squats, 41-box
jumps (24/20)

"Sean Hanley", L20, Row 2,000m. Every minute perform 5-lateral ERG (rower) burpees. Lateral jump
over the rail. Then row until the minute is up, then perform 5 more lateral burpees over the rail of the
ERG.

"Thomas Hannafin", Ladder 5, 9-15-21 of power snatch (115/75), T2B, HSPU

#TRAINHARD #DOWORK #STAYFIT

"Dana Hannon", Engine 26, 26-power cleans (95/65), 100-double unders (for every break or mess up,
perform 5 burpees), 100-KBS (16/12kg) (for every break perform one wall climb), 26-power snatch
(95/65)

"Daniel Harlin", Ladder 2, 4rds, 3-squat cleans (185/135), 6-front squats (185/135), 12-deadlifts
(185/135), 24-double unders

"Harvey Harrell", Rescue 5, 50-thrusters (45/35), 45-air squats, 40-pull-ups, 35-box jumps (24/20), 30-
T2B, 25-HRPU, 20-sit-ups, 15-burpees, 10-HSPU, 5-OHS (45/35)

“Stephen Harrell”, Battalion 7, 7rds, 5-OHS (95/65), max thrusters at the same weight, 2 minute rest
between rounds.

"Thomas J. Haskell, Jr.", Division 15, 50-back squats (135/95), 10-box jumps (30/24), 40-back squats
(135/95), 20-T2B, 30-back squats (135/95), 30-burpees, 20-back squats (135/95), 40-abmat sit-ups, 10-
back squats (135/95), 50-double unders

"Timothy Haskell", Squad 18, 4rds, 18-OHS (115/85), 18-T2B

"Terence Hatton", Rescue 1, 1600m run, 25-push press (155/105), 50-box jumps or box step-ups
(24/20), 25-deadlifts (155/105), 50-sit-ups, 25-cleans (155/105), 50-pull-ups, 1600m run

"Michael Haub", Ladder 4, EMOM10, 4-front squats (225/155), 10-double unders

"Philip Hayes", E217, retired, 10-deadlifts (315/225), 1-burpee. Decrease the deadlifts by 1 and increase
the burpees by 1 until you do 1 deadlift and 10 burpees.

#TRAINHARD #DOWORK #STAYFIT

"Michael Healy", Squad 41, 4rds, 10-wall ball (20/14), 10-back squats (225/135), 10-wall ball (20/14), 10-
deadlifts (225/135)

"John Heffernan", Ladder 11, 11-squat cleans (135/95), 100-double unders, 11-push press (135/95), 75-
sit-ups, 11-deadlifts (135/95), 50-pull-ups

"Ronnie Henderson", Engine 279, 20-deadlifts (225/135), 500m row, 10-deadlifts (275/185), 500m row,
5-deadlifts (315/225), 500m row

"Joseph Henry", Ladder 21, Buy-in, 25-burpees, then 3rds, 10-hang snatches (115/85), 20-HRPU's, 50-
double unders, then cash-out, 25-burpees

"William Henry", Rescue 1, 50-clean and jerks (135/95), 50-wall ball (20/14)

"Thomas Hetzel", Ladder 13, thrusters (135/95), burpees. Do 1 and 1 the first minute, 2 and 2 the
second, 3 and 3 the third minute and so on until you cannot complete the required repetitions in the
allotted minute.

"Brian Hickey", Rescue 4, 21-15-9 of power clean (135/95), shoulder to overhead (135/95) (press, push
press, push jerk, or split jerk), burpee

"Timothy Higgins", Squad 252, 6RFT, 5-deadlifts @ 70% of 1RM, 5-T2B (toes to bar)

"Jonathon Hohmann", HazMat 1, 15-press+push press+push jerk @ 80% of 1RM of Press. Each rep
begins from the ground.

"Thomas Holohan", Engine 6, 3RFT, 5-OHS @ 75%, 10-V-ups, 15-burpees

#TRAINHARD #DOWORK #STAYFIT

"Joseph Hunter", Squad 288, Death by squats. Load 70% of your 1 rep max. Start the clock. Do 1 rep the
first minute, 2 reps the second minute, 3 reps the third minute and so on until you are unable to
complete the required reps within the minute. Keep your shoulders high, DO NOT LET YOUR BACK
ARCH!!!

"Walter Hynes", Ladder 13, 10-9-8-7-6-5-4-3-2-1 of cleans and HSPU's (handstand push-ups). Start @
50% of 1RM, add 10# per round.

"Jonathan Ielpi", Squad 288, 2rds, 44-push press (65/45), 22-wall ball (20/14), 11-pull-ups, 11-HRPU

"Frederick Ill", Ladder 2, 30-snatches @ 70%. Beginning of every minute 3-bar facing burpees. Time goes
until 30 snatch reps are completed in total.

"William Johnston", Engine 6, EMOM5, 5-push press (185/135), 5-strict pull-ups

"Andrew Jordan", Ladder 132, AMRAP10, 3-power cleans (135/95), 3-power snatches (135/95), 3-OHS
(135/95), 50m bear crawl

"Karl Joseph", Engine 207, 21-15-9 of push press (135/95), 30" box jumps, OHS (135/95)

"Anthony Jovic", Engine 279, 20-back squats (225/155), 20-box jumps (24/20), 20-push press (155/105),
20-handstand push-ups

"Angel Juarbe Jr.", Ladder 12, EMOM10, 3-deadlifts @ 65%, remainder of minute is max burpees. Score
is total number of burpees through all 10 rounds.

"Mychal Judge", Chaplain, 3rds, 21-Brotherhood reps, 14-love your neighbor reps, 7-hug your family
reps. Just the way Father Judge would have wanted a workout named in his honor.

#TRAINHARD #DOWORK #STAYFIT

"Vincent Kane", Engine 22, tabata air squats, 20-snatches (135/95), tabata push-ups, 20-thrusters
(135/95)

"Charles Kasper", Special Operations Command, 15-ground to overhead (155/105), 200m walking
lunges, 15-ground to overhead (155/105), 800m run. Ground to overhead can be snatch, clean and jerk,
clean and push press. Just get it from the ground to directly overhead. Use any method you want.

"Paul Keating", Ladder 5, AMRAP10, 5-thrusters (135/95), 7-KBS (32/24kg), 10-T2B

"Richard Kelly, Jr.", Ladder 11, 30-power snatches for time @ 80% of 1 rep max snatch

"Thomas Kelly”, Ladder 15, OHS (135/95), bar facing burpees. Pyramid. 10-9-8-7-6-5-4-3-2-1 OHS, 1-2-3-
4-5-6-7-8-9-10 bar facing burpees. Alternate exercises. 10-OHS, 1-bar facing burpee, 9-OHS, 2-bar facing
burpees, etc.....

"Thomas W. Kelly", Ladder 105, 15-12-9 thrusters (155/105), weight pull-ups (strict)(45/25)

"Thomas Kennedy", Ladder 101, 20-deadlifts (185/135), 25-double unders, 15-push press (185/135), 50-
double unders, 10-squat cleans (185/135), 100-double unders

"Ronald Kerwin", Squad 288, 20-power snatches (95/65), 5-burpees, 15-power snatches (105/75), 10-
burpees, 10-power snatches (115/85), 15-burpees, 5-power snatches (135/95), 20-burpees

"Michael Kiefer", Ladder 132, EMOM20, odd minutes, 5-bench press @ 65% of 1RM, even minutes, 8-
hand release push-ups

"Robert King Jr.", Engine 33, AMRAP10, 5-press @ 60%, 5-sit-ups, 5-handstand push-ups, 5-sit-ups

"Scott Kopytko", Ladder 15, 30-back squats (225/155), 1 minute rest, 30-deadlifts (225/155)

#TRAINHARD #DOWORK #STAYFIT

"William Krukowski", Ladder 21, AMRAP10, 5-back squats (225/155), 10-box jumps (24/20), 15-
broomstick OHS, 20-walking lunges (1R+1L=1rep)

"Kenneth Kumpel", Ladder 25, 3RFT, bear complex (135/95) (6 reps), 100m bear crawl

"Thomas Kuveikis", Squad 252, EMOM12, 2-Clean and Jerk (155/105), 3-bar facing burpees.

"David LaForge", Ladder 20, 30-bear complex (155/105) for time. One cycle through is 1 rep. Normally
you have to cycle through 7 times for it to equal a rep

"William Lake", Rescue 2, EMOM10, 2-OHS (135/95), 2-push press (135/95)

"Robert Lane", Engine 55, 50-double unders, 5-power cleans (135/95), 40-double unders, 5-S2O
(155/105), 30-double unders, 5-squat cleans (185/135), 20-double unders, 5-clean and jerk (225/155),
10-double unders. Substitute singles at a 3 to 1 ratio for double unders.

"Peter Langone", Engine 252, 30-burpees, 30-snatches (75/55), 30-HRPU's, 30-snatches (135/95), 30-
HSPU's, 30-snatches (165/115)

"Scott Larsen", Ladder 15, Push press/Handstand Push-up (hspu) ladder. 2 minute rounds. Start w/ 75%
of 1RM of push press. First 2 minute round do 1 push press and 1 hspu. Next 2 minute round complete 2
push press and 2 hspu. Each 2 minute round add one rep to each exercise. Keep going until you are
unable to complete the required number of reps within the 2 minute round.

"Joseph Leavey", Ladder 15, 8-OHS (135/95), 20-double unders, 6-OHS, 40-double unders, 4-OHS, 60-
double unders, 2-OHS, 80-double unders. Substitute single unders at a 2:1 ratio

#TRAINHARD #DOWORK #STAYFIT

"Neil Leavy", Engine 217, 10-power snatches (135/95), 30-T2B, 10-squat cleans (135/95), 30-box jumps
(24/20), 10-thrusters (135/95), 30-burpees

"Daniel Libretti", Rescue 2, 21-15-9 of deadlifts (315/225) or 60% of 1RM, bar over burpees, box jumps
(30/24)

"Carlos Lillo", FDNY paramedic, 40-30-20-10 of KBS (32/24kg), goblet squats (32/24kg), T2B

"Robert Linnane", Ladder 20, 50-cleans (135/95), 75-T2B, 100-wall ball

"Michael Lynch", E40, Run 400m then 21-15-9 of thrusters (65/35), pull-ups, run 400m then 21-15-9 of
cleans (65/35), ring dips, run 400m then 21-15-9 of wall ball (20/14), burpees

"Michael Lynch", Ladder 4, 100m farmers carry (50/35lb dumbbells x 2), 20-back squats (225/155), 100-
double unders, 20-deadlifts (225/155), 100m farmers carry (50/35lb dumbbells x 2)

"Michael Lyons", Squad 252, 5rds, 3-C&J (225/185), 6-Handstand Push-ups, 9- burpee box jumps (24/20)

"Patrick Lyons", Squad 252, 5RFT, @135/95, 5-deadlifts, 5-hang cleans, 5-push press, 5-front squats, 10-
burpee box jumps (24/20)

"Joseph Maffeo", Ladder 101, 10rds @ 185/135 (or 80% of 1RM of press). Perform this complex without
putting the bar down. 1-clean and jerk, 3-OHS, 5-Push press or Push jerk. You will perform that complex
for 10rds. Rest as needed between rounds. If the bar hits the ground before the complex is complete, it
is a no rep!

"William Mahoney", Rescue 5, 3RFT, 5-thrusters (155/105), 10-burpees, 15-box jumps (24/20), 20-KBS
(24/16kg)

#TRAINHARD #DOWORK #STAYFIT

"Joseph Maloney" Ladder 3, 200m run, 40-wall ball (20/14), 30-K2E, 20-squat cleans (135/95), 400m run,
30-wall ball (20/14), 20-K2E, 10-squat cleans (135/95), 800m run, 20-wall ball (20/14), 10-K2E, 5-squat
cleans (135/95)

"Joseph Marchbanks, Jr.", Battalion 57, 10-dumbbell snatches (75/45) (1R=1rep, 1L=1rep), 10-HSPU, 9-
dumbbell snatches (75/45), 9-HSPU's, 8-dumbbell snatches (75/45), 8-HSPU's ...... all the way to 1-
dumbbell snatch (75/45), 1-HSPU

"Charles Margiotta", Battalion 22, Row 1k, 20-power cleans (135/95), row 1k, 20-power snatches
(135/95), row 1k, 20-thrusters (135/95), row 1k

"Kenneth Marino", Rescue 1, 3rds, 5-cleans (155/105), 10-burpees, 5-clean and jerks (155/105), 10-wall
ball (24/20)

"John Marshall", Ladder 27, 5rds, 3-OHS (155/105), 6-clean and jerk (155/105), 12-bar facing burpees

“Peter Martin”, Rescue 2, 2rds, 20-clean and jerks (135/95), 20-c2b pullups

"Paul Martini", Engine 201, 20-burpees, 5-deadlifts (315/225), 20-T2B, 5-deadlifts (315/225), 20-wall ball
(20/14), 5-deadlifts (315/225), 20-HRPU's, 5-deadlifts (315/225)

"Joseph Mascali", Rescue 5, 12-9-6-3 of back squat @ 65%, burpee box jumps, 500m row or 400m run at
the end of each round.

"Keithroy Maynard", Engine 33, 5rds, 44-box step-ups (24/20), 12-push-ups, 12-air squats. One the last
round do 15-air squats. Done with a weight vest or air pack of your choosing.

"Brian McAleese", Engine 226, 75-thrusters (95/65). EMOM complete 20-double unders then continue
with the thrusters til the end of the minute.

#TRAINHARD #DOWORK #STAYFIT

"John McAvoy", Ladder 3, 3rds, 5-muscle-ups, 7-Bear complex (155/105), 50-double unders

"Thomas McCann", Battalion 8, 50-ground to overhead (155/105) (snatch, clean and jerk, clean then
push press, etc...) Begin each new minute with 10-air squats until all 50 G2O reps are completed.

"William McGinn" Squad 18, 40-ring dips, 10-snatches (155/105), 2k row, 10-cleans (155/105), 100'
walking lunges w/(55/35) dumbbells x 2.

"William McGovern", Battalion 2, 5RFT, 7-deadlifts (225/155), 14-pull-ups, 21-burpees

"Dennis McHugh", Ladder 13, 15 minute time cap, 3-front squats (135/95), 3-T2B. Add 3 additional reps
to each round. 6-6, 9-9, 12-12, 15-15, 18-18, etc..... until the 15 minute time cap has been reached.

"Robert McMahon", Engine 20, 3rds, 5-thrusters (155/105), 10-pull-ups, 15-ring push-ups

"Robert McPadden", Engine 23, 4rds, 7-snatches (135/95), 14-burpees, 21-wall ball (20/14), 500m row

"Terence McShane", Ladder 101, EMOM20, odd minutes 5-front squats (205/115), even minutes 5-
burpee box jumps (24/20)

"Timothy McSweeney", Ladder 3, 7rds, 21-double unders, 14-burpees, 7-bodyweight deadlifts

"Martin McWilliams", Engine 22, 400m run, 50-wall ball (20/14), 5-back squats (275/185), 50-push-ups,
5-deadlifts (275/185), 50-air squats, 400m run

“Raymond Meisenheimer”, Rescue 3, 3rds, 250m row, 15-squat cleans (135/95), 25-burpees, 15-squat
cleans (135/95), 250m row, rest 2 minutes

#TRAINHARD #DOWORK #STAYFIT

"Charles Mendez", Ladder 7, 5-OHS, 10-S2O, 15-back squats, 20-deadlifts, @bodyweight. Ok to use a
rack.

"Steve Mercado", Engine 40, 40-pull-ups, 40-power snatch (105/75), 40-K2E, 40-power cleans (105/75),
40-HSPU's

"Thomas Mignione", Ladder 132, 4rds, 5-squat clean thrusters (135/95), 10-burpees, 20-double unders

"Douglas Miller", Rescue 5, 5RFT, 1-power clean (135/95), 2-thrusters (135/95), 3-power snatch
(135/95), 4-push press (135/95), 5-front squat (135/95), 6-deadlifts (135/95)

"Henry Miller, Jr.", Ladder 105, 50-OHS (95/65). Perform 5 pull-ups every minute on the minute
beginning at the 1:00 mark.

"Robert Minara", Ladder 25, 25-calorie row, 25-box jump overs (24/20), 25-deadlifts (185/115), 25-wall
ball (20/14), 25-ring dips, 25-wall ball (20/14), 25-deadlifts (185/115), 25-box jump overs (24/20), 25-
calorie row

"Paul Mitchell", Ladder 110, 10-9-8-7-6-5-4-3-2-1 of OHS (135/95), HSPU's (handstand push-ups) strict

"Louis Modafferi", Rescue 5, 800m run, then 50-box jumps (24/20), 100-KBS (24/16kg), 150-double
unders, then 800m run. Break up the box jumps, KBS, and double unders as you see fit.

"Dennis Mojica", Rescue 1, bear complex (185/135), 7-bar facing burpees, bear complex (155/105), 7-
bar facing burpees, bear complex (135/95), 7-bar facing burpees

"Manuel Mojica", Squad 18, 21-18-15-12-9-6-3 of pull-ups, clean and jerk (135/95)

#TRAINHARD #DOWORK #STAYFIT

"Carl Molinaro", Ladder 2, 21-15-9 of thrusters (135/95), 24" burpee box jumps, HSPU's

"Michael Montesi",Rescue 1, EMOM20, 1-clean and jerk @ 80% of 1RM of clean, 5-burpee box jumps
(24/20)

Thomas Moody", Division 1, 5rds, 1-Bear Complex (7 reps) (135/95), 400m run

"John Moran", Special Operations Command, 24-20-16-12-8-4 of front rack lunges (135/95)(1 step
equals one rep) and hand release push-ups.

"Vincent Morello" Ladder 35, 3rds, 5-dumbbell snatches, each hand (55/35),10-burpees, 5-snatches
(155/105), 10-burpees

"Christopher Mozzillo", Engine 55, 5rds, 5-squat clean and jerk (155/105), 10-box jumps (24/20), 15-pull-
ups, 500m row

"Richard Muldowney, Jr." Ladder 7, 7rds, 10-burpees, 8-pull-ups, 6-30" box jumps, 4-HSPU's, 2-muscle-
ups

"Michael Mullan", Ladder 12, For Time, 120-double unders, 12-clean and jerks (155/105), 120-sit-ups,
12-power snatches (135/95)

"Dennis Mulligan", Ladder 2, 15-12-9 of bench press (bodyweight), ring dips, dumbbell thrusters (35/25),
wall ball (20/14)

"Raymond Murphy", Ladder 16, 5RFT, 25-double unders, 35-KBS (24/16kg), 45-air squats

"Robert Nagel", Engine 58, 3rds, 100ft walking lunges, (45/25) weight held overhead, 20-wall ball
(20/14), 20-box jumps (24/20), 10-push press (135/95)

#TRAINHARD #DOWORK #STAYFIT

"John Napolitano" Rescue 2, 2rds, 40-pull-ups, 10-back squats (225/155), 40-wall ball (20/14), 10-
deadlifts (225/155), 40-sit-ups

"Peter Nelson" Rescue 4, 4rds, 10-OHS (95/65), 10-box jumps (30/24), 10-S2O (95/65), 10-wall ball
(12'/10')

"Gerard Nevins", Rescue 1, AMRAP15, 6-deadlifts (255/165), 9-HRPU's, 12-box jumps (24/20)

"Dennis O'Berg", Ladder 15, EMOM14, Odd minutes 15-KBS (24/16kg), Even minutes, 10-deadlifts
(275/205)

"Daniel O'Callaghan", Ladder 4, 100-double unders buy-in, 20-cleans (135/95), 20-S2O (135/95) , 20-
clean and jerks (135/95), 100-double unders cash out, for time.

"Douglas Oelschlager", Ladder 15, 100-push press (95/55), rest 5 minutes, 75-back squats (135/95), rest
5 minutes, 50-deadlifts (185/135), for time.

"Joseph Ogren", Ladder 3, 15-deadlifts (155/105), 30-T2B, 30-box jumps (24/20), 10-squat cleans
(155/105), 20-burpees, 20-double unders, 5- thrusters (155/105), 10-pull-ups, 10-HSPU's

"Thomas O'Hagan", Battalion 4, 100-double unders, 40-burpees, 25-power cleans (115/75), 400m run,
25-power cleans (115/75), 40-burpees, 100-double unders

"Samuel Oitice", Ladder 4, 60-wall ball (20/14), 50-deadlifts (135/95), 40-burpees, 30-snatches (135/95),
20-pull-ups, 10-clean and jerks (135/95)

"Patrick O'Keefe", Rescue 1, 5rds, 10-thrusters (135/95), 400m run, 25-double unders

#TRAINHARD #DOWORK #STAYFIT

"William O'Keefe", Division 15, 25-back squats (205/135), 2k row, 1 mile run.

"Eric Olsen", Ladder 15, 7rds, 5-hang cleans (155/105), 5-front squats (155/105), 5-box jumps (30/24),
50-double unders

"Jeffrey Olsen", Engine 10, 21-15-9, back squats (225/155), burpees

"Steven Olson", Ladder 3, 150-wall ball shots, every 2 minutes perform 3-deadlifts (315/225), 3-bar over
burpees

"Kevin O'Rourke", Rescue 2, EMOM10, 2-front squats (225/155), 5-burpee box jumps (24/20)

"Michael Otten", 21-18-15-12-9-6-3 of back squats (135/95), wall ball (20/14).

"Jeffrey Palazzo", Rescue 5, Load barbell with 60% of 1RM (rep max) for deadlifts. Start clock. Do one rep
within the first minute, two reps within the 2nd minute, three reps within the 3rd minute and so on. Go
until you cannot complete the required number of reps within that given minute. WARNING: Do not
speed up to get all of the reps!!! Go slow and use good form. NEVER let your back become rounded. If
you can't get the reps using good form then so be it. There is no shame in that. Injuring your back
however, there is a lot of shame (and pain) in that!!!

"Orio Palmer", Battalion 7, 7rds, 3-clean and jerks (185/115), 6-HSPU's, 9-box jumps (24/20)

"Frank Palombo", Ladder 105, 50-back squats (135/95), 40-burpees, 30-OHS (135/95), 20-burpees, 10-
front squats (135/95)

"Paul Pansini", Engine 10, 1k row or 800m run, 30-bar over burpees, 20-snatches (135/95)

"John Paolillo" Battalion 11, 12-9-6-3 of cleans (155/105), pull-ups, deadlifts (155/105), burpees.

#TRAINHARD #DOWORK #STAYFIT

"James Pappageorge", Engine 23, 21-15-9 of push press (135/95) from the ground, T2B

"Robert Parro", Engine 8, 8rds, 8-front squats (135/95), 8-box jumps (30/24), 8-squat cleans (135/95), 8-
burpee box jumps (24/20)

"Durrell Pearsall", Rescue 4, 18-12-6 of deadlifts (315/225), box jumps (30/24)

"Glenn Perry", Ladder 25, 3rds, 5-power cleans (225/155), 20-push-ups, 15-burpees

"Philip Petti", Battalion 7, 20-thrusters (135/95), 20-burpees, 20-cleans(135/95), 20-sit-ups, 20-S2O

(135/95), 20-push-ups, 20-OHS (135/95), 20-HSPU's, 20-front squats (135/95), 20-air squats

"Kevin Pfeifer", Engine 33, 5RFT, 50-double unders, 15-hang power cleans (95/65), 10-pull-ups, 5-HSPU's

"Kenneth Phelan", Battalion 32, 5RFT: 5-deadlifts (155/105), 5-Power cleans (155/105), 5-Front squats
(155/105),15-burpees

"Christopher Pickford", Engine 201, lift 20,000lbs. Pick any weight you want, but the weight cannot
change. Use any of our 10 lifts, in any sequence. (Snatch, clean, deadlift, press, push press, push jerk,
back squat, OHS, front squat, bench press). Once you have either racked the weight, dropped the weight
or released the bar, you are done with that movement and cannot use it again. For time.

"Shawn Powell", Engine 207, @135/95, one minute each. Power clean, front squat, deadlift, push press,
back squat, rest 1 minute, push jerk, OHS, Pendlay Row, press, power snatch

"Vincent Princiotta", Ladder 7, 30-squat cleans (185/135) to shoulder to overhead for time

#TRAINHARD #DOWORK #STAYFIT

"Kevin Prior", Squad 252, 3RFT, 20-hang power cleans (115/75), 20-T2B, 400m run

"Richard Prunty" Battalion 2, 2rds, 2-power snatches (135/95), 50-double unders, 4-power cleans
(135/95), 25-KBS (24,16kg), 6-front squats (135/95), 50-HRPU's, 8-push press (135/95), 25-burpees

"Lincoln Quappe", Rescue 2, 10-thrusters (95/65), 1-burpee, 9-thrusters (105/75), 2-burpees, 8-thrusters
(115/85), 3-burpees, 7-thrusters (125/90), 4-burpees, 6-thrusters (135/95), 5-burpees, 5- thrusters
(145/100), 6-burpees, 4-thrusters (155/105), 7-burpees, 3-thrusters (165/115), 8-burpees, 2-thrusters
(175/125), 9-burpees, 1-thrusters (185/135), 10-burpees

“Michael Quilty”, Ladder 11, 5-clean & jerks (185/135), 10-(135/95)clean & jerks, 15-(95/65) clean &
jerks, for time.

“Ricardo Quinn”, FDNY paramedic, EMOM15, 2-press @ 80%, 10-double unders

“Leonard Ragaglia”, Engine 54, Push press + burpee: 20-push press @ 65%, 20-burpees, 15-push press @
70%, 15-burpees, 10-push press @ 75%, 10-burpees, 5-push press @ 80%, 5-burpees

“Michael Ragusa”, Engine 279, 3RFT, 10-back squats (225/155), 10-jumping lunges (1R+1L=1rep).

“Edward Rall”, Rescue 2, 3RFT, 5-power cleans @ 80%, 10-ring pull-ups

“Adam Rand”, Squad 288, EMOM5, 5-thrusters (115/85), EMOM5, 3-thrusters (135/95), EMOM5, 1-
thruster (165/115)

"Donald Regan", Rescue 3, 5rds, 5-push jerk (185/135), 10-burpees

"Robert Regan", Ladder 118, 30-back squats (225/155), 1 mile run.

#TRAINHARD #DOWORK #STAYFIT

"Christian Regenhard", Ladder 131, Using 115/85, 10-press, 15-OHS, 20-Push press, 25-front squats, 30-
push jerk, 35-back squats

"Kevin Reilly", Engine 207, EMOM12, odd minutes, 5-push press from the ground (155/105), even
minutes, 5-deadlifts (155/105)

"Vernon Richard", Ladder 7, AMRAP10, 5-push jerk (155/105), 12-grasshoppers (1R+1L=1 rep).

"James Riches", Engine 4, Max reps of bench press (225/155)

"Joseph Rivelli Jr.", Ladder 25, 3RFT, 12-deadlifts (275/205), 24-box jumps (24/20)

"Michael Roberts”, Ladder 35, 20-S2O (shoulder to overhead)(185/135) from the ground, 40-burpees

"Michael Roberts, Engine 214", 100-squat cleans (75/55). After the first minute, 4-burpees EMOM until
100 squat cleans are completed.

"Anthony Rodriguez", Engine 279, 21-15-9 of deadlifts (225/155), wall ball (20/14)

"Matthew Rogan", Ladder 11, 15-back squats (185/135), 400m run, 10-back squats (225/155), 400m run,
5-back squats (275/205), 400m run

"Nicholas Rossomando", Rescue 5, 3rds, 5-push press @ 75% of 1RM, 10-burpee box jumps (24/20)

"Paul Ruback", Ladder 25, 25-back squat @ 80%. Do not rack the weight until all 25 reps are completed.

#TRAINHARD #DOWORK #STAYFIT

"Stephen Russell", Engine 55, 100-db squat cleans (35/25). After the first minute perform 3 burpees
EMOM (every minute on the minute) until you have completed 100 squat cleans.

"Michael Russo", Special Operations Command, 5rds, 10-burpee deadlifts (225/155), 10-calorie row (or
25-SDHP {45/35}w/barbell)

"Matthew Ryan", Battalion 1, 21-15-9 of back squat (225/155), double unders

"Thomas Sabella", Ladder 13, 20-front squats (185/115), run 400m, 20-back squats (185/115), run 400m,
20-deadlifts (185/115), run 400m, 5 minute total squat hold.

"Christopher Santora", Engine 54, 5rds, 40-double unders, 30-box jumps (24/20), 20-KBS (24/16kg), 10-
thrusters (135/95)

"John Santore", Ladder 5, 50-40-30-20-10 of double unders, 95/65 shoulder to overhead (press, push
press, push jerk, split jerk), from the ground.

"Gregory Saucedo", Ladder 5, 500-double unders or 1,000 singles, 250-sit-ups, 100-KBS (16/12kg), 50-
OHS (95/65). Break up components in any way that you choose.

"Dennis Scauso" HazMat 1, 25-pull-ups, 10-deadlifts (225/155), 50-push-ups, 10-deadlifts (225/155), 75-
sit-ups, 10-deadlifts (225/155), 100- air squats, 10-deadlifts (225/155), 125-4ct flutter kicks.

"John Schardt", Engine 201, 50-power snatch (75/45), 50-burpees, 50-OHS (75/45), 50-sit-ups, 50-
thrusters (75/45)

"Fred Scheffold”, Battalion 12, 5-squat cleans (135/95), 50-double unders, 4-squat cleans (165/105), 40-
double unders, 3-squat cleans (185/125), 30-double unders, 2-squat cleans (205/135), 20-double
unders, 1-squat clean (225/155), 10-double unders

#TRAINHARD #DOWORK #STAYFIT

"Gerard Schrang", Rescue 3, 3rds, 5-deadlifts (275/185), 10-burpees, 15-box jumps (24/20), 20-double
unders

"Gregory Sikorsky", Squad 41, 5 rounds, 41-air squats, 41-push-ups, 41-sit-ups, 41-pull-ups

"Stephen Siller", Squad 1, 50-burpees, 20-front squats @ 80%, 50-burpees

"Stanley Smagala Jr.", Engine 226, 5rds, 50-double unders, 25-wall ball (20/14), 15-burpees

“Kevin Smith”, HazMat 1, 30-snatches for time (155/105)

"Leon Smith, Jr.", Ladder 118, 20-T2B, 20-S2O (135/95), 20-HSPU's, 20-OHS (135/95), 20-double unders,
18-C&J (135/95)

"Robert Spear, Jr.", Engine 50, 15-12-9 of front squats, burpee to pull-up (make sure pull-up bar is high
enough that you have to jump up to get to it)(185/135)

"Joseph Spor", Ladder 38, 10rds, 1-press, 2-push press, 3-push jerk (135/95), 4-HSPU's, 10-push-ups

“Lawrence Stack”, Battalion 50, 50 thrusters (45/35), 50-situps, 50-box jumps (24/20), 50 KBS (24/16kg),
50 thrusters (45/35)

"Timothy Stackpole" Division 11, 50-clean and jerk (135/95), 50-burpees, 800m run

"Gregory Stajk", Ladder 13, EMOM13, odd minutes, 13-hand release push-ups, even minutes, 13-
shoulder to overhead (115/75)

#TRAINHARD #DOWORK #STAYFIT

"Jeffrey Stark", Engine 230, Push press + push jerk + split jerk + 20-double unders. Start with 50% of 1RM
of push press. Add 10# every 2 minutes until you cannot complete the set in the allowed 2 minutes.

“Benjamin Suarez", Ladder 21, 15-12-9-6-3 of (185/135) deadlifts, HSPU's, vertical jumps (mark a spot on
a wall 12" above your outstretched arms)

"Daniel Suhr", Engine 216, 2rds, 21-burpee ring dips, 16-OHS (115/75), from the ground

"Christopher Sullivan", Ladder 111, 3rds @ (115/85) of 1-squat snatch, 2-squat cleans, 3-hang clean, 4-
power snatches, 1-15' rope ascent or 10-towel pull-ups

"Brian Sweeney", Rescue 1, 5RFT, 1-bear complex (7 reps)(135/95), 10-lateral over bar burpees

"Sean Tallon", Ladder 10, 5RFT, 5-clean and jerks (135/95), 50m sprint, 5-thrusters (135/95), 50m sprint

"Allan Tarasiewicz" Rescue 5, 5rds, 5-power cleans, 5-power snatches, 5-squat cleans, 5-squat snatches,
50-double unders. (135/95)

"Paul Tegtmeier", Engine 4, 4rds, 21-buprees, 15-pull-ups (strict), 9-back squats (225/155)

"John Tierney", Ladder 9, PP+Front Squat+Thruster, 20 @ 45/25-15 @ 75/45-10 @ 95/65-5 @ 135/95

"John Tipping II", Ladder 4, 4rds, 15-deadlifts (225/155), 15-box jumps (24/20), 50-double unders

"Hector Tirado, Jr.", Engine 23, “Descending to Ascending”. For time: 10-9-8-7-6-5-4-3-2-1 Overhead
squats (135/95) 1-2-3-4-5-6-7-8-9-10 Chest to bar pull-ups. (Round 1 is 10 OHS, 1 C2B pull-up; round 2 is
9 OHS, 2 C2B pull-ups, etc.)

#TRAINHARD #DOWORK #STAYFIT

"Richard VanHine" Squad 41, 4RFT, 25-S2O (135/95), 400m run, 15-thrusters (135/95), 400m run

“Peter Vega”, Ladder 118, 75-thrusters (75/45), 10-double unders at the beginning of every minute
starting after a full minute of thrusters.

"Lawrence Veling", Engine 235, 21-15-9 of strict HSPU, front squat (185/115), burpees

"John Vigiano II" Ladder 132, 5rds, 10-back squat (225/155), 40-sit-ups, 40-push-ups

"Sergio Villanueva", Ladder 132, 50-double unders, 5-power snatches (135/95), 40-double unders, 10-
power cleans (135/95), 30-double unders, 15-OHS (135/95), 20-double unders, 20-back squats (135/95),
10-double unders, 25-deadlifts (135/95)

"Lawrence Virgilio", Squad 18, 50-KBS (24/16kg), 50-sit-ups, 50-double unders, 25-KBS (24/16kg), 25-sit-
ups, 25-double unders, 12-KBS (24/16kg), 12-sit-ups, 12-double unders, 6-KBS (24/16kg), 6-sit-ups, 6-
double unders, 3-KBS (24/16kg), 3-sit-ups, 3-double unders

"Robert Wallace", Engine 205, 50-power snatch (95/65), 40-burpees, 30-power cleans (95/65), 20-GHD
sit-ups, 10-OHS (95/65)

"Jeffrey Walz", Ladder 9, 9rds, 5-clean and jerks (155/105), 10-pull-ups

"Michael Warchola", Ladder 5, 100-double unders, 75-box jumps (24/20), 50-KBS (32/24kg), 25-burpees

"Patrick Waters", Special Operations, AMRAP10, 5-C&J (135/105), 200m sprint

#TRAINHARD #DOWORK #STAYFIT

Kenneth Watson", Engine 214, 4rds, 21-pull-ups, 4-clean & jerks (225/155), 21-burpees, 4-back squats
(225/155), for time.

"Michael Weinburg", Engine 1, 5rds, 500m row, 20-pull-ups, 5-push jerk (135/95)

David Weiss, Rescue 1, AMRAP10, 5-front squats, 9-deadlifts, 5-squat cleans, 9-back squats (225/155)

"Timothy Welty", Squad 288, AMRAP20, Barbell complex, 1-power clean, 3-front squats, 3-push press, 1-
clean and jerk, 1 minute rest. Use 90% of your bodyweight.

"Eugene Whelan", Engine 230, 2rds, 30-cleans (135/95), 30-wall ball, 30-S2O (135/95), 30-burpees

"Edward White" Engine 230, EMOM23, 3-230lb deadlifts, 5-pull-ups (strict)

"Mark Whitford", Engine 23, 4rds, 15-dumbbell thrusters (40/20), 50m of walking lunges w/dumbbell
(40/20) held overhead

"Glenn Wilkinson", Engine 238, 4rds, 10-tuck jumps, 100m sprint, 10-power cleans (135/95), 100m
sprint

"John Williamson", Battalion 6, EMOM6, 10-pull-ups, EMOM6, 5-squat cleans (155/105), EMOM6, 10-
T2B, EMOM6, 5-shoulder to overhead (from the ground) (155/105), EMOM6,10-HRPU's, EMOM6, 5-OHS
(155/105)

"David Wooley",Ladder 4, EMOM12, 3-Front squats (185/135), 3-box jumps (24/20)

"William Wren", Retired, 21-15-9 of bench press @ 65% of 1RM, ring dips, hand release push-ups

#TRAINHARD #DOWORK #STAYFIT

"Raymond York", Engine 285, 10-front squats (135/95), 10-air squats, 10-OHS (135/95), 10-walking
lunges (1R+1L=1rep), 10-back squats (135/95), 10-burpees

#TRAINHARD #DOWORK #STAYFIT